2024-10-29

• Overview: We've got three slightly different 5-minute intervals with increasingly more difficult movements but with fewer reps each time. With 1:1 work to rest, look to push hard during the work interval.
• DB Push Press: Challenging load, but able to complete unbroken each set.
• DB Front Squat: Challenging load, but able to complete unbroken each set.
• DB Thruster | Challenging load, but able to complete unbroken each set.
• Run: Around 2:00 respectively.
• Row: Should have at least 0:90 each round on the rower.
• Score: Total row calories

• Though the DB movements get increasingly harder as we progress through the AMRAPS, you should still get to the rower with the same amount of time each AMRAP. Overall you are aiming to hit the same amount of calories each time.

DB PUSH PRESS

• Reduce Loading
• Sub Kettlebells
• Sub Barbell
• Dumbbell Strict Presses
• Kipping Handstand Push-ups

DB FRONT SQUAT

• Reduce Loading
• Single Dumbbell Squats
• 24 Air Squats

DB THRUSTERS

• Reduce Reps/Loading
• Sub Kettlebells
• Sub Barbell
• Single Dumbbell Thrusters
• Wallballs
• 18 Air Squats

400M RUN

• 2:30 Time Cap
• 500/450m Row
• 400/360m Ski
• 25/20 Calorie Echo Bike
• 1,000/900m Bike Erg
• 2:00 Moderate Effort on Treadmill/Runner*
• 16 Shuttle Runs (1 rep = 25ft down & back)
• 30 Burpees

ROW

• Ski
• Bike Erg
• Echo Bike
• Run
• Treadmill/Runner

1 Round:
3 Push Press
2 Front Squats
1 Thruster
100m Run
0:30 Row